Running Around 7•28•13

Week 10 • Summer Training 2013

Reminder: KTC still has their Summer program going on, so keep in mind that there will be other people (mostly kids) on the track.

This week will make it a little easier to coexist with the track program. We'll do hills! You can start at the track and run your warmup to Cherokee Blvd or you can park out there at the church or bottom end of Cherokee. See http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html for all of the detailed info on hill workouts. This will allow the usual 5:30 pm start time. I will not be at the track because I will be attending the KTC long distance committee meeting.

If you want to do something other that hills, You can also make plans on the Facebook page.

If you haven't made it out to one of the Thursday track meets, you've missed a fun time. Lots of folks running and cheering - it was a great atmosphere this past week. You still have one more chance on August 8. First event starts at 7:00 PM. All events at the Hardin Valley Academy track. Entry fee is $10 per meet. Events are as follows ...
Thursday, August 8: 800m, 1 mile, 5000 m, Distance Medley Relay (1200m, 400m, 800m, 1600m) or Sprint Medley Relay (400m, 200m, 200m, 800m)

Complete details can be found at http://www.troopersbar.com/uploads/Thursday_Nights_at_the_Track_entry_form.pdf
Results from the first two meets are at: http://troopersbar.com/

Finally, This is a time of year when some of us are taking time off or are going on vacation, etc. So the Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout.

WORKOUT SUMMARY

1. 4-10 Hills

2. Striders

DETAILS

Recommendations based on weekly mileage ...

50 mpw: 8+ hills
45 mpw: 7-8 hills
40 mpw: 6-7 hills
35 mpw: 5-6 hills
30 mpw: 5 hills
0- 25 mpw: 4 hills

4-6x 100m striders